Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core
AM Session: 90 Sec AMRAP X 6 Sets
1 250m Row – AMRAP Burpees w/ remaining time
rest 90 Sec
20 Cal AD – AMRAP DU w/ remaining time
rest 90 Sec
PM Session:
1 15 Mins to Build to a Heavy Squat Snatch
2 15 Mins to Build to todays heavy BS
3 12 Min AMRAP @85-90%
25 FT Single Arm OH Walking Lunge (50/35)
8 DB Facing Burpees (Open Standard)
25 FT Single Arm OH Walking Lunge
16 Alt DB Snatch (50/35)
4 3×10 GH Raises @30X1 – rest as needed
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